Saturday, August 24th
-TEAM WOD- A team workout will be made up on the spot by TJ. Come get a great free workout at 10am. Drag a friend along!
-TEAM WOD- A team workout will be made up on the spot by TJ. Come get a great free workout at 10am. Drag a friend along!
-Josh’s Birthday WOD- 8min AMRAP Of: – 8 (2 for 1) Wall Ball (20/12#) – 25 Clean & Jerks (115/75#) 2min Rest 5min AMRAP Of: – 8 Hand Release Push Ups – 25 Double Unders …
-WOD- 4min AMRAP – 80 Sit Ups – 40 Pull Ups 1min Rest 3min AMRAP – 60 Sit Ups – 30 Pull Ups 1min Rest 2min AMRAP – 40 Sit Ups – 20 Pull Ups 1min Rest 1min AMRAP – 20 Sit Ups – 10 Pull Ups …
-WOD- Overhead Squats 5-5-3-3-1-1-1 8min AMRAP – 100m barbell overhead run 45/35# – 15 Back Squats 45/35# Kids WOD “Helen” 3 RDS for time: – 400 m run – 21 KB Swings – 12 Pullups …
-WOD- Filthy Fifty For Time: – 50 Box Jumps (24/18″) – 50 Jumping Pull Ups – 50 KB Swings (35/26#) – 50 Walking Lunges – 50 Knees to Elbows – 50 Push Press (45/35#) – 50 Hip Extensions – 50 Wall Ball Shots @ 10′ (20/14#) – 50 Burpees – 50 Double Unders 35min cut off If this seems crazy then modify it to …
The XS CrossFit coaches were busy running and learning about running this weekend. TJ and Justin did the Steamboat honey stinger marathon. 26.2 miles on the trails. Totaled over 15,000 ft in elevation gain. Yes it was brutal but they finished it! Deb and Alex went to a CrossFit endurance certification over the weekend. 16 hours of nothing but endur …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.